3 Rounds For Time:
15 Push Press 135/95
30 Air Squats
Run 400m
11/24/09, CFP, 1130 - 12:57
With Justin Riley
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2009
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November
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- 3 rds: 15 snatch, 15 pull-ups
- 10rds: 3 dl, 5 pshup, 7 ghd
- Row with Hang Power Cleans
- 4rds: run 800 m then rest 4 minutes
- Weighted Pull-up 5-5-5-3-3-3
- Bench Press 5-5-5-3-3-3
- 3 rds: 15 pp, 30 sqts, run 400
- 3 rds, 10 ohs, 10 lft kbsw, 10 rgt kbsw
- Deadlift 1-1-1-1-1-1-1
- 5 rds: run800m, 8 pll-ups, 16 psh-ups, 32 aqts
- 4 rds 50m walking lunges and 50 sit-ups
- MEBB: Bck Sq 3-3-3-1-1-1, 3rds 5 sntch dl, row 250
- 25-15-10: Box Jump, DL 185, Pull-ups
- Tyler Like: 5 Rds of 7 Muscle-up and 21 Power Clea...
- 21-15-9 Bupee and Sit-up
- Press 5-5-5-3-3-3
- Lil Karen
- Ryan turns 25 yo
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November
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